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Phalakasana (High Plank Pose)


The Dolphin, or forearm plank is a modification of the High Plank Pose. 

Also called:

  • Plank Pose
  • Straight Armed Plank


  • Intermediate


This is an excellent core building pose. It is a full-body toning exercise. 

How it's done:

  • Begin in Downward Facing Dog Pose
  • Move forward until your hands are under your shoulders
  • Keep your gaze on the floor below your nose, don't drop your head
  • Your pelvis should be down, abdomen tight
  • Push your heels back and down 
  • Your body should be able to support a board along its length without high or low points.

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